How Lower Blood Sugar Naturally with Healthy Food
How to lower blood sugar levels, support insulin release, and controlling or beating diabetes can be done naturally through diet. Below is a list of foods and products that can help improve and support blood sugar levels. Though a person may not be diabetic, they are putting themselves at greater risk of developing insulin resistance issues or becoming a diabetic if they are EATING A DIET high in refined sugars, artificial sweeteners, and white flour products.
Ways to Lower Blood Sugar Levels
Lower Sugar Intake – Especially refined sugars.
Eliminate or Greatly Reduce Simple Carbs – They basically turn into sugar, causing high blood sugar levels, and cause the pancreas to work hard. In other words, stop processed white flour products.
Eat Good Carbs – Such as fruits, vegetables and whole grains. These contain fiber, which helps the lower blood sugar because it slows the digestion process. These foods also contain protein, of which both protein and fiber slow down the rate of absorption of glucose into the blood stream.
For example, according to the American Diabetes Association (ADA), beans digest slowly (contain both protein and fiber), resulting in only a small rise in blood glucose levels. Several studies have shown that eating 1-1/2 to 2-1/2 cups of cooked beans daily improves diabetes control.
Beans also contain folate, which helps to lower risk of cardiovascular disease, a common problem with diabetics.
Get Plenty of Sleep - Poor or short periods of sleep are reported to affect body chemistry. Getting enough sleep helps with blood sugar control. Getting less than 6 hours of sleep a night is stated to increase the changes of abnormal blood sugar readings than those who sleep longer
Lose Excess Weight – If you are carrying extra weight, it is likely contributing to the problem.
Exercise – Try walking 2-3 times a week. It is a low impact exercise that most people can do no matter their physical condition. Start slow and be consistent. Both resistant and aerobic exercise helps balance blood sugar.
Drink Water – Drink two 8-ounce glasses of water quickly. Wait 5 minutes, then drink a third glass. Water dilutes the blood and as you begin to urinate it will flush out the sugar from your bloodstream.
Eat More Smaller Meals – Eating smaller portions and eating more often, is better than eating 2-3 large meals each day. Smaller and more often help to balance and keep blood sugar more levels consistent.
Don’t Skip Breakfast – When sleeping 8-12 hours, your body has been in a short fast mode. The needs food to balance blood sugar levels and any insulin released from the previous night.
How to Lower Blood Sugar Naturally – with Food
Flaxseed – Flaxseeds contain lignans, magnesium and omega-3 fatty acids which lower and control blood sugar. They are very low in carbohydrates and high in fiber. Either fresh flaxseed oil with lignans, or purchase flaxseeds and grind them into flax meal using a coffee grinder (consume them immediately as ground flaxseeds go rancid quickly).
Avocados – They lower blood sugar. Their fiber slows down the increase of blood sugar, and it raises insulin sensitivity. While they are high in fat content, it is a monounsaturated fat, which is the healthy and maintains blood sugar.
Cherries - These also lower blood sugar because they increase insulin output.
Onions – they contain chromium, antioxidants, and flavonoids, which can significantly reduce blood sugar levels when consuming 2 ounces a day.
Lemons – Their acidity actually works to lower blood sugar.
Artichokes – a very good food for lowering blood sugar quickly and naturally.
Celery - it helps to control blood glucose levels, lower cholesterol and neutralizes the excess acids produced in the body.
Nuts – They are among the foods that lower blood sugar because they lower insulin resistance.
Cinnamon - Cinnamon naturally lowers blood sugar because it helps to regulate it. It also contains magnesium and compounds that copy insulin.
Fenugreek – Their seeds have been found to lower blood sugar, increase insulin sensitivity, and reduce high cholesterol, according to several animal and human studies. The effect may be partly due to the seeds’ high fiber content. The seeds also contain an amino acid that appears to boost the release of insulin. In one of the largest studies on fenugreek, 60 people who took 25 grams daily showed significant improvements in blood sugar control and post-meal spikes.
Ginseng – It is known for its immune-boosting and disease-fighting benefits. The Chinese herb has several positive diabetes studies behind it. Researchers have found that ginseng slows carbohydrate absorption, increases cells’ ability to use glucose, and increases insulin secretion from the pancreas.
Magnesium - Deficiency of this mineral is common in people with diabetes. It can worsen high blood sugar and insulin resistance. Some studies suggest that supplementing with magnesium may improve insulin function and lower blood sugar levels. Magnesium deficiency is quite common. The following foods are good sources of magnesium: Black beans, broccoli, rice, wheat, oat bran, pumpkin, squash, and watermelon seeds, flax, sesame, and sunflower seeds, Brazil nuts, almonds, cashews, molasses, spinach, chard, and dark chocolate.
Chromium - This trace mineral is thought to enhance the action of insulin as well as being involved in carbohydrate, fat, and protein metabolism. Some research shows that it helps normalize blood sugar – but only in people who are deficient in chromium. Concentrated foods sources of chromium include onions, tomatoes, brewer’s yeast, oysters, whole grains, bran cereals, and potatoes.
Oatmeal - Oatmeal can help control blood sugar because it’s high in soluble fiber which makes the food slow to digest and it won’t raise your blood sugar as much or as quickly. Don’t defeat the purpose by purchasing sweetened oatmeal or adding sugar to it.
Broccoli, Spinach and Green Beans - these are non-starchy carbohydrates and are recommended foods that will help control blood sugar levels.
The above list is not an exhaustive list, but provides a few helpful suggestions.
No matter what the issue, a healthy diet and lifestyle always helps to resolve many health problems, including lower blood sugar levels.
This material is offered for informational purposes only. It is not medical advice nor should it be construed as such. Any statements in this material have not been evaluated by the Food and Drug Administration. Products, or information, are not intended to diagnose, treat, cure or prevent any disease. Always work with a qualified health professional before making any changes in exercise, supplement, or diet programs.